Skill:
Ring Rows
10-10-10-10
1:00 Overhead Distraction between sets
For Quality
Conditioning:
MPCF Board WOD
“Grace”
30 Clean and Jerk (135/93)*
*Masters 55+ Rx weight: (115/73)
For Time (10:00 cap)
Compare to Tuesday, 10 December 2013
…Rest 10:00 from “Grace” completion
Complete as many rounds as possible in 10-minutes of:
4 Parallette Hurdle Jumps (14″)
1 Box Jump (30/24″)
4 Burpees
8 Walking Lunges
4 GHD Sit-ups
Flexibility:
20 Side Leg Swings each leg
Hip Capsule Distraction – 2:00 per side
Hold Pancake Split – 2:00
Post rounds, reps and experiences to comments
Grace 5:22 masters Rx
9 rounds + 17
Congrats on your PR Susan! You made the board with that performance!!
Grace 3:51rx
20 sec PR
I didn’t knock Jaime of the leader board, BUT I will take it! 🙂
AMRAP:
9+11 Rx
I can’t believe I am gonna say this…BUT that was a FUN AMRAP!
Don’t pass out Jimmy!!!!!!
Cool PR!
Nice PR Jana!
Fun is what I was going for. Glad you liked it!
Grace:
6:45 Rx
WOD:
8 rds Rx
Grace:
5:15
mod: 115#
CWOD:
7 + 17
mod: 24″ box jump
Ran LaFortune w Jimmy. 27:32 1:20 PR! Yay! It hurt and it was hard not to compare myself to Jimmy who was not working as hard and apparently was jogging eye candy for teenage girls! Then I thought that this time last year I couldn’t have done that. Thanks for the coaching!
You did great Jaime! Nice PR!! You pushed hard.
This just in….. My time was 27:30 and I made the board!
3rd place at that!
Grace: 7:43 Rx
CWOD: 11+5
I’m taking that 5K lafortune #1 soon. Sub 19 minutes is my goal